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MealPlan

Heart Healthy Meal Plan

Limits sodium, saturated and trans fats, and cholesterol.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Heart Healthy Diet

A heart healthy diet is one that limits sodium, fat, and cholesterol. This type of diet is recommended for people with any form of cardiovascular disease, risk factors for cardiovascular disease, such as high blood pressure, high cholesterol, or diabetes, or anyone who wants to lower their risk of developing cardiovascular disease.

Daily Nutritional Information:

Calories Carbohydrate Protein Fat Fiber Cholesterol Sodium
2000 53% 24% 23% 32g 204mg 1657mg

Fat breakdown: 0 grams trans fat, 15 grams monounsaturated fat, 13 grams polyunsaturated fat

Day 1
Breakfast 2 cups oatmeal with 1 cup low fat yogurt and 1 cup skim milk
Morning
Snack		 1/3 cup mixed nuts
Lunch 6 ounce grilled salmon on 2 cups spinach salad with ¼ cup mandarin oranges, 1 tablespoon pecans, and 2 tablespoons raspberry vinaigrette
Afternoon
Snack		 1 small slice angel food cake with 1 cup strawberries
Dinner 6 ounces herb roasted chicken with 3/4 cup succotash and 3/4 cup sweet potatoes

Day 2
Breakfast 1 whole wheat cinnamon raisin bagel with 2 tablespoons peanut butter
8 ounces 100% orange juice
Morning
Snack		 1 cup skim milk with 1 cup fresh fruit and ½ ounce almonds
Lunch 6 ounces tuna on 2 slices rye bread with 2 tablespoons avocado spread
½ cup carrot sticks and ½ cup celery sticks
Afternoon
Snack		 2 cups watermelon
Dinner 6 ounce veggie burger on 1 whole wheat bun with 4 ounce baked potato, 1 tablespoon light sour cream and 1 ounce cheddar cheese

Day 3
Breakfast ½ cup Egg Beater® omelet with 1 cup spinach, ½ cup mushrooms, and ½ cup peppers

2 slice whole wheat toast with 1 tablespoon fruit spread

8 ounces 100% orange juice
Morning
Snack		 6 ounces low fat yogurt and ¼ cup granola
Lunch 6 ounce veggie burger on 1 whole wheat bun with ¼ cup lettuce and ¼ cup tomato

1 medium banana
Afternoon
Snack		 1 ounce string cheese
Dinner 8 ounces grilled Ahi tuna on 2 cups arugula salad with ½ cup roasted red peppers and ¼ cup red onions
Evening
Snack		 ½ cup light ice cream

Day 4
Breakfast 2 cups Kashi® GOLEAN Crunch Honey Almond Flax Cereal with 1 cup skim milk and 1 medium banana
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch 1 Chipotle® Salad
1 small pear
Afternoon
Snack		 1 cup fruit salad with 6 ounces low fat yogurt
Dinner 6 ounces turkey meatballs with 2 cups spaghetti, 1½ cups tomato sauce, and 2 slices Italian bread

2 cup tossed salad with 1 cup fresh mixed vegetables and 2 tablespoons Italian vinaigrette

Day 5
Breakfast 2 slices whole wheat cinnamon French toast and 2 tablespoons fruit spread
1 cup skim milk
Morning
Snack		 2 slices whole wheat bread with 1 large banana and 2 tablespoons peanut butter
Lunch 4 ounces tequila grilled chicken and 1½ cups corn salsa salad over 2 cups spinach
1 large peach
Afternoon
Snack		 1 Anytime Health™ Snack Bar
Dinner 2 cups stir fry with mixed Chinese vegetables and 6 ounces pork tenderloin, 1 cup brown rice, 1/4 cup mandarin oranges, and ½ tablespoon ginger

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